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  6. Cotija cheese vs. Whey

Cotija cheese vs. Whey — In-Depth Nutrition Comparison

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Differences between Cotija cheese and Whey

  • Whey contains less Phosphorus, Vitamin B12, Calcium, Zinc, Selenium, Copper, and Vitamin B2 than Cotija cheese.
  • Cotija cheese's daily need coverage for Phosphorus is 98% higher.
  • Whey contains 76 times less Saturated Fat than Cotija cheese. Cotija cheese contains 17.5g of Saturated Fat, while Whey contains 0.23g.

The food types used in this comparison are Cheese, mexican, queso cotija and Whey, sweet, fluid.

Infographic

Cotija cheese vs Whey infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cotija cheese
Cotija cheese
6
:
4
Whey
Whey
Contains more Calcium +1602.1%
Contains more Magnesium +375%
Contains more Phosphorus +1484.8%
Contains more Zinc +2876.9%
Contains more Copper +5850%
Contains more Selenium +831.6%
Contains more Iron +∞%
Contains more Potassium +28.8%
Contains less Sodium -96.1%
Cotija cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 240% 0% 28% 313% 12% 183% 106% 80% 0% 97%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +1602.1%
Contains more Magnesium +375%
Contains more Phosphorus +1484.8%
Contains more Zinc +2876.9%
Contains more Copper +5850%
Contains more Selenium +831.6%
Contains more Iron +∞%
Contains more Potassium +28.8%
Contains less Sodium -96.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cotija cheese
Cotija cheese
9
:
3
Whey
Whey
Contains more Vitamin A +7108.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +207.6%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +58.1%
Contains more Folate +900%
Contains more Vitamin B12 +707.1%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.1%
Cotija cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 5% 15% 0% 8% 113% 3% 0% 12% 8% 283% 5%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +7108.3%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +207.6%
Contains more Vitamin B3 +54.1%
Contains more Vitamin B6 +58.1%
Contains more Folate +900%
Contains more Vitamin B12 +707.1%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cotija cheese
Cotija cheese
3
:
2
Whey
Whey
Contains more Protein +2252.9%
Contains more Fats +8233.3%
Contains more Other +1415.1%
Contains more Carbs +29.5%
Contains more Water +145.1%
Cotija cheese
20% 30% 4% 38% 8%
Protein: 20 g
Fats: 30 g
Carbs: 3.97 g
Water: 38 g
Other: 8.03 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +2252.9%
Contains more Fats +8233.3%
Contains more Other +1415.1%
Contains more Carbs +29.5%
Contains more Water +145.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cotija cheese
Cotija cheese
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +8233%
Contains more Polyunsaturated fat +10690.9%
Contains less Saturated Fat -98.7%
Cotija cheese
65% 31% 4%
Saturated Fat: 17.5 g
Monounsaturated Fat: 8.333 g
Polyunsaturated fat: 1.187 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +8233%
Contains more Polyunsaturated fat +10690.9%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cotija cheese Whey
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cotija cheese Whey Opinion
Net carbs 3.97g 5.14g Whey
Protein 20g 0.85g Cotija cheese
Fats 30g 0.36g Cotija cheese
Carbs 3.97g 5.14g Whey
Calories 366kcal 27kcal Cotija cheese
Sugar 0g 5.14g Cotija cheese
Calcium 800mg 47mg Cotija cheese
Iron 0mg 0.06mg Whey
Magnesium 38mg 8mg Cotija cheese
Phosphorus 729mg 46mg Cotija cheese
Potassium 125mg 161mg Whey
Sodium 1400mg 54mg Whey
Zinc 3.87mg 0.13mg Cotija cheese
Copper 0.238mg 0.004mg Cotija cheese
Manganese 0.001mg Whey
Selenium 17.7µg 1.9µg Cotija cheese
Vitamin A 865IU 12IU Cotija cheese
Vitamin A RAE 229µg 3µg Cotija cheese
Vitamin E 0.25mg 0mg Cotija cheese
Vitamin D 21IU Cotija cheese
Vitamin D 0.5µg Cotija cheese
Vitamin C 0mg 0.1mg Whey
Vitamin B1 0.029mg 0.036mg Whey
Vitamin B2 0.486mg 0.158mg Cotija cheese
Vitamin B3 0.114mg 0.074mg Cotija cheese
Vitamin B5 0.383mg Whey
Vitamin B6 0.049mg 0.031mg Cotija cheese
Folate 10µg 1µg Cotija cheese
Vitamin B12 2.26µg 0.28µg Cotija cheese
Vitamin K 1.9µg 0µg Cotija cheese
Tryptophan 0.013mg Whey
Threonine 0.054mg Whey
Isoleucine 0.047mg Whey
Leucine 0.078mg Whey
Lysine 0.068mg Whey
Methionine 0.016mg Whey
Phenylalanine 0.027mg Whey
Valine 0.046mg Whey
Histidine 0.016mg Whey
Cholesterol 100mg 2mg Whey
Saturated Fat 17.5g 0.23g Whey
Monounsaturated Fat 8.333g 0.1g Cotija cheese
Polyunsaturated fat 1.187g 0.011g Cotija cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cotija cheese Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
Cotija cheese
9%
Whey
Minerals Daily Need Coverage Score
105%
Cotija cheese
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 1346mg)
Which food is lower in Cholesterol?
Whey
Whey is lower in Cholesterol (difference - 98mg)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 17.27g)
Which food is lower in Sugar?
Cotija cheese
Cotija cheese is lower in Sugar (difference - 5.14g)
Which food is lower in glycemic index?
Cotija cheese
Cotija cheese is lower in glycemic index (difference - 43)
Which food is cheaper?
Cotija cheese
Cotija cheese is cheaper (difference - $3.6)
Which food is richer in minerals?
Cotija cheese
Cotija cheese is relatively richer in minerals
Which food is richer in vitamins?
Cotija cheese
Cotija cheese is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cotija cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170898/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.